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Nutrition Blueprint

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  1. SUCCESS GUIDE

    Welcome
  2. Not another diet book
  3. Enter the Nutriton Blueprint
  4. What you’ll learn
  5. Beyond the nutrition
  6. 10 success tips
  7. Success Guide Summary
  8. DIET GUIDE
    What is “good nutrition?”
  9. The evolution of diet recommendations
  10. Food Prep: Tips for saving time
  11. Sneaking calories
  12. Review of your materials
  13. Diet Guide Summary
  14. QUICK START GUIDE
    Introduction
  15. Part 1: Your kitchen
  16. Part 2: A trip to the grocery store
  17. Part 3: Cooking 101
  18. Part 4: Food amounts
  19. Part 5: Recipes
  20. Quick Start Guide Summary
  21. 5-MINUTE MEAL GUIDE
    Nutrition Blueprint in 5 minutes or less
  22. Breakfast meals
  23. Chicken and poultry
  24. Seafood
  25. Beef
  26. Side dishes
  27. Bars and snacks
  28. Ready, set…cook!
  29. 5-Minute Meal Guide Summary
  30. PLANT-BASED DIET GUIDE
    What is a "plant-based diet?"
  31. The plant-based diet and nutrition
  32. Plant-based diet building: The habits & superfoods
  33. PLANT-BASED 5-MINUTE MEAL GUIDE
    Plant-based in five minutes (or so)
  34. Breakfast, Bars, Snacks, Shakes
  35. Lunch
  36. Dinner
  37. Plant-Based 5-Minute Meal Guide Summary
  38. SUPER SHAKE GUIDE
    Introduction: One meal that rules them all
  39. Super Shake Ingredients
  40. Notes on supplements used
  41. Additional Notes
  42. Super Shake Guide Summary
  43. INDIVIDUALIZATION GUIDE
    Your initial template
  44. Tweaking your initial plan
  45. Before individualization comes adherence
  46. What level are you?
  47. Level 1 - When individualization is important
  48. Level 2 - Food and macronutrient composition
  49. Level 3 - Individualization strategies
  50. Special dietary strategies
  51. Special concerns
  52. Nutritional Supplements
  53. Realistic expectations
  54. Guidelines vs. your needs
  55. Individualization Summary
  56. MEASUREMENT GUIDE
    Introduction
  57. Part 1: Body weight measurement
  58. Part 2: Body fat measurement
  59. Part 3: The skinfold sites
  60. Part 4: The skinfold equations
  61. Part 5: Girth measurements
  62. Part 6: Recovery measures
  63. Part 7: Strength and performance measurements
  64. Part 8: Blood measures
  65. Part 9: Photographs
  66. Appendix A: Female skinfold measurement worksheet
  67. Appendix B: Female girth measurement worksheet
  68. Appendix C: Bi-Weekly Results Tracker
  69. Measurement Guide Summary
  70. MAINTENANCE GUIDE
    What is maintenance?
  71. Why you can "relax" during maintenance
  72. Winning the lottery
  73. Maintenance strategies
  74. The mindset of maintenance
  75. Maintenance Guide Summary
  76. SUPPORT GUIDE
    The MSA Principles
  77. Mentorship
  78. Support
  79. Accountability
  80. The MSA system in action
  81. Support Guide Summary

Participants 130

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Nutrition Blueprint Ready, set…cook!
Lesson 28 of 81
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Ready, set…cook!

Nicki Lisenbey

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